Last Updated on July 27, 2026 by Daniel Globe
Hiking poles, also called trekking poles, can make rough trails feel steadier and give your upper body a useful role on climbs and descents. They are not mandatory for every hike, but a well-fitted pair can improve balance, help you manage uneven ground, and reduce some lower-limb loading in certain downhill conditions. The key is setting them up correctly and changing your technique as the terrain changes.
Quick Answer
Set hiking poles so your elbows are about 90 degrees on level ground, then put your hands up through the straps from below and grip lightly. Walk with the opposite pole and foot moving together. Shorten poles for long climbs, lengthen them for long descents, and use the right tips or baskets for the surface.
Key Takeaways
- On flat ground, start with the pole tip near your foot and your elbow bent about 90 degrees.
- For long climbs, shorten adjustable poles about 5–10 cm (2–4 in.); for long descents, lengthen them by about the same amount.
- Use a natural opposite-side rhythm: left foot with right pole, then right foot with left pole.
- Research supports reduced knee loading in some downhill conditions, but poles do not automatically reduce knee compression during level walking.
- Poles improve stability only when the tips are planted securely; they do not make unsafe slopes, stream crossings, or poor footing safe.
At a Glance
| Time Required | About 5–10 minutes to fit the poles and practice the basic rhythm |
| Difficulty | Beginner |
| Tools Needed | One hiking staff or, preferably for balanced support, a pair of trekking poles; optional baskets and rubber tip protectors |
| Cost | No extra cost if you already own suitable poles; replacement tips or baskets are optional accessories |
Choosing the Right Hiking Poles
Select hiking poles based on how and where you hike. Aluminum and carbon-fiber shafts are the two common choices. Aluminum is usually less expensive and tends to bend before it breaks under high stress. Carbon composite is generally lighter and reduces vibration well, but it can be more vulnerable to splintering or breakage from a hard impact. Current REI trekking-pole guidance recommends weighing durability, weight, adjustability, and basket compatibility rather than assuming one material is best for everyone.
Adjustable telescoping poles are a practical choice for general hiking because you can change their length for hills and traverses. Folding poles pack smaller, which is useful for travel, scrambling, or routes where you repeatedly stow them. Fixed-length poles can be lighter and simpler, but the size must match your body and activity.
Grip, Strap, and Lock Features
Cork, foam, and rubber grips all work, but they feel different over a long day. Cork manages sweat well and can feel natural in warm weather. Foam is soft and light. Rubber can provide good grip and insulation but may feel less comfortable to some hikers when hands are sweaty. Choose a grip that lets you keep your hands relaxed rather than squeezing the pole.
Lever locks are easy to inspect and adjust, while twist locks can provide a smooth profile. Either system can work if it is clean, correctly tensioned, and kept within the manufacturer’s adjustment marks. Shock-absorbing mechanisms are optional; many standard poles do not have them.
One Pole or Two?
Two trekking poles provide balanced left-right support and make the natural opposite-arm rhythm easier. A single hiking staff can still add a useful contact point on flatter trails or when you want one hand free. Choose the setup that matches your balance needs, terrain, pack weight, and comfort.
Proper Adjustments for Hiking Poles
1. Set the Length on Level Ground
Stand upright with the pole tip on the ground near your foot. Adjust the pole until your elbow is bent at about 90 degrees. That is a reliable starting position for general hiking and is also the standard sizing guidance used by major outdoor retailers and pole manufacturers.
2. Fit the Wrist Straps Correctly
Put each hand up through the bottom of the strap, then bring your hand down and grip the handle. Adjust the strap so it supports the heel of your hand without cutting into your wrist. This setup lets you keep a lighter grip and reduces the need to squeeze the handle all day.
Pro Tip: If your hands or forearms tire quickly, first check your strap fit and grip pressure. Your fingers should guide the pole; they should not have to clamp the handle continuously.
3. Check the Locks Before You Hike
Extend each section only within its marked adjustment range, then close or tighten the lock securely. Push down on each pole before leaving the trailhead. If a pole shortens under moderate hand pressure, stop and correct the lock instead of relying on it during a descent.
4. Match Baskets and Tips to the Surface
Carbide or steel tips provide traction on many rough trail surfaces. Rubber tip protectors are useful on pavement, for storage, and in places where you want to reduce scratching or trail impact. Baskets help keep poles from sinking deeply into mud or snow; wider baskets are more useful in soft snow. Practical guidance on strap setup, baskets, tips, and walking technique is available in REI’s guide to using trekking poles.
Using Hiking Poles for Balance and Stability
Hiking poles add one or two extra contact points with the ground, which can help you steady yourself on rocks, roots, loose soil, and uneven grades. The benefit depends on secure placement. Plant the tip where it will hold, then move your body; do not put your full trust in a tip that is sitting on loose gravel or balanced on the edge of a rock.
What the Research Actually Shows
| Study | What It Found | Why It Matters |
|---|---|---|
| Schwameder et al., 1999 | In eight men walking down a 25-degree ramp, hiking poles reduced several measured peak and average ground-reaction and knee-loading values by about 12%–25%. | Supports a downhill unloading benefit under the study conditions, not a universal percentage for all hikers. |
| Howatson et al., 2011 | In 37 people completing a mountain trek, the pole group reported lower perceived exertion on the ascent and showed lower soreness and some markers of muscle damage during recovery. | Suggests useful fatigue and recovery benefits during a real mountain outing. |
| Jensen et al., 2011 | In 10 healthy subjects on level ground, increasing force through the poles did not reduce estimated knee-joint compressive force. | Shows why claims that poles always “take pressure off the knees” need to be qualified by terrain and technique. |
A small downhill laboratory study found roughly 12%–25% reductions in several measured knee-loading variables with hiking poles, but level-walking research has not shown the same automatic reduction in knee compression.
Use a Natural Opposite-Side Rhythm
For normal walking, plant the right pole as the left foot moves forward, then plant the left pole with the right foot. Keep your shoulders relaxed and let your arms swing naturally. The pole tip usually lands near or slightly behind the opposite foot as you move through the stride; there is no need to jab the tip hard into the ground.
If the rhythm feels awkward, walk several steps while carrying the poles without planting them. Once your normal arm swing returns, begin touching the tips down lightly in time with the opposite foot.
Double-Plant When You Need Extra Stability
On a large step, awkward ledge, or steep section, it can be useful to place both poles securely before moving your feet. Double-planting is a stability technique, not something you need to do on every step.
Uphill and Downhill Techniques with Hiking Poles
Going Uphill
For long climbs, shorten adjustable poles by about 5–10 cm (2–4 in.) from your flat-ground setting. Keep the tips fairly close to your body and push down and back as you step. If your shoulders rise toward your ears or feel forced upward, the poles are probably too long.
Going Downhill
For long descents, lengthen the poles by about 5–10 cm (2–4 in.). Plant the tips ahead of you only as far as you can do so securely, then let the poles share some of the braking and balancing work while you take controlled steps with soft knees. The goal is control, not leaning heavily onto the poles.
Warning: Never commit your body weight to a pole until you know the tip is stable. A pole can skid on wet rock, punch through soft ground, or slip between rocks. Slow down when footing is uncertain.
Traversing a Sidehill
On a long side slope, shorten the uphill pole and lengthen the downhill pole as needed to keep your shoulders level and your reach comfortable. For a short traverse, many hikers simply use the lower part of an extended grip on the uphill side instead of stopping to resize the pole.
Steps, Rocks, and Logs
For a tall step up, place both tips on secure ground and push down as you step. For a step down, establish the pole tips below you before moving your feet. Around rocks and logs, use the poles as balance points rather than vaulting your full body weight over an obstacle.
Using Hiking Poles on Streams, Snow, Mud, and Pavement
Stream Crossings
Trekking poles can help create a three-point stance in shallow water, but they do not make a dangerous crossing safe. Before entering, look for a safer, wider, or shallower route and be willing to turn back if the current is too fast, the water is too deep, or the footing is uncertain. The National Park Service stream-crossing guidance recommends keeping a stable contact point, moving carefully, and abandoning a crossing that seems too risky.
Plant each pole firmly on the bottom before moving a foot. In a solo crossing, using a staff or pole upstream can add a third point of contact. Do not let pole use tempt you into water you would otherwise judge unsafe.
Snow and Mud
Use wider baskets in soft snow and appropriate mud baskets in soggy ground so the shafts do not sink as deeply. Even with baskets, test each plant before loading it because crusted snow, hidden holes, and deep mud can give way suddenly.
Pavement and Hard Surfaces
Rubber walking tips or protectors can reduce noise, improve feel on hard surfaces, and protect carbide tips. Make sure the rubber tip is fully seated so it does not come off mid-stride.
Hiking Pole Etiquette and Safety Tips
Trail Etiquette
Keep pole tips under control around other hikers. On narrow or crowded sections, shorten your stride, keep the poles close to your body, and avoid swinging the tips backward where they can strike someone behind you. The National Park Service Hike Smart guidance advises downhill hikers to yield carefully to uphill hikers. Follow posted trail rules, especially where hikers share the route with horses, bikes, or other users.
Safety Precautions
Before every hike, inspect the shafts, locks, grips, straps, baskets, and tips. Do not rely on a cracked shaft, a slipping lock, or a loose tip on technical terrain. Learn how your specific lock works before you reach a steep descent.
Note: Trekking poles are outdoor gear, not a substitute for a prescribed cane, walker, brace, or other medical mobility aid. If you need substantial weight-bearing support or pole use causes pain, get advice from an appropriate healthcare professional.
Emergency Preparedness
Poles are only one part of hiking safety. Carry the Ten Essentials, check the forecast and trail alerts, leave a trip plan with someone you trust, and know your route. In bear country or other wildlife areas, follow the current rules for that specific park or land manager, including food-storage requirements and encounter guidance. Do not assume one wildlife rule applies everywhere.
Advanced Hiking Pole Techniques
Once the basic opposite-side rhythm feels automatic, you can use the poles more deliberately. On smooth rolling terrain, angle the poles slightly behind you and push gently down and back for propulsion. On steep or irregular terrain, forget about perfect cadence and place each pole where it gives the safest support.
Use Extended Grips Efficiently
If your poles have foam or cork extending below the main grip, slide your hand lower for a short climb rather than stopping to shorten the shaft. On a brief sidehill, a lower grip on the uphill pole can also keep your shoulders level. For long climbs or descents, changing the actual pole length is usually more comfortable.
Know When Not to Push
Using more arm force does not automatically make you faster or reduce knee load. The best technique is efficient and relaxed. Save strong double-plants or forceful pushes for moments when they clearly improve stability or traction rather than turning every stride into an upper-body workout.
Troubleshooting Common Hiking Pole Problems
| Problem | Likely Cause | Fix |
|---|---|---|
| Pole keeps collapsing | Lock is dirty, wet, incorrectly tensioned, or not fully closed | Stop, clean and dry the locking area, then adjust the lock according to the pole maker’s instructions before continuing. |
| Hands or forearms tire | Grip is too tight or straps are poorly fitted | Enter the straps from below, let the straps support the heel of your hands, and relax your fingers. |
| Shoulders or neck feel sore | Poles may be too long or you may be planting them too far ahead | Return to the 90-degree elbow starting point and keep the plant closer to your normal stride. |
| Tips keep snagging | Pole is being planted too deeply or between roots and rocks | Use lighter plants, choose open ground, and use the basket size that matches the surface. |
| Poles feel awkward | Cadence is being forced | Carry the poles for several steps without planting them, then reintroduce the tips in time with the opposite foot. |
Cleaning and Maintaining Hiking Poles
After a muddy or wet hike, wipe the shafts and locks clean, let the straps dry completely, and remove debris from baskets and tips. If sections become hard to extend or a lock starts slipping, clean the mechanism and follow the manufacturer’s maintenance instructions rather than forcing it. Replace badly worn tips, damaged baskets, frayed straps, or cracked shafts before depending on the poles on difficult terrain.
Conclusion and Further Resources
Hiking poles are most useful when they feel like a natural part of your stride rather than extra equipment you have to fight. Start with a comfortable 90-degree elbow position, learn the strap setup, practice the opposite-side rhythm, and make small length changes as the trail rises or falls. On technical ground, secure placement and good judgment matter more than speed.
For deeper instruction, use manufacturer manuals, the outdoor-skills resources linked in this guide, and park-specific safety pages before a trip. Local hiking clubs and skills workshops can also be useful places to practice technique with experienced hikers. Whether you are taking a short day hike or a multi-day trek, a few minutes of setup and practice can make trekking poles more comfortable, predictable, and useful.
If you also carry photography gear on the trail, a well-organized pack can help keep folded poles and camera equipment from interfering with each other. This guide to choosing a travel camera backpack covers pack features for carrying camera gear while traveling.
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Frequently Asked Questions
What are hiking poles?
Hiking poles, or trekking poles, are lightweight poles used to add stability and support while walking. Trekking poles are usually used as a pair, while a hiking staff is typically a single pole.
Why should I use hiking poles?
They can improve stability on uneven ground, give your upper body a role on climbs and descents, and reduce some measured lower-limb loading in certain downhill conditions. The benefit varies with terrain, technique, and the individual hiker.
How do I adjust hiking poles?
On level ground, place the tip near your foot and adjust the pole until your elbow is bent about 90 degrees. For a long climb, shorten the pole about 5–10 cm; for a long descent, lengthen it by about the same amount.
What is the correct way to use hiking poles?
Walk naturally and move the opposite pole with the opposite foot: right pole with left foot, then left pole with right foot. Plant lightly on secure ground, keep your shoulders relaxed, and change the pattern when rough terrain calls for more deliberate placement.
How many hiking poles should I use?
Most hikers who want balanced support use two trekking poles. One staff can still help with stability on easier ground or when you prefer to keep one hand free.
Can hiking poles be used on all types of terrain?
They can be useful on flat trails, steep slopes, rocks, mud, snow, pavement, and some stream crossings, but the tip, basket, length, and technique should match the surface. On easy, well-maintained paths, you may not need them at all.
Are there safety tips for using hiking poles?
Check the locks and shafts before hiking, keep the tips under control around other people, plant only on secure ground, and slow down on steep or slippery terrain. Poles do not make unsafe footing or swift-water crossings safe.
How should I use trekking-pole wrist straps?
Put your hand up through the bottom of the strap, then bring it down onto the grip. Adjust the strap so it supports the heel of your hand without pinching. This lets you hold the grip more lightly.
Do hiking poles reduce stress on the knees?
They can reduce some measured knee-loading variables during downhill walking, but the effect is not universal. A small level-walking study found that greater force through hiking poles did not reduce estimated knee-joint compressive force, so terrain and technique matter.
Sources
- Schwameder et al., Journal of Sports Sciences (1999) — downhill knee-joint loading with hiking poles.
- Howatson et al., Medicine & Science in Sports & Exercise (2011) — perceived exertion, soreness, muscle function, and muscle-damage markers during mountain walking.
- Jensen et al., Scandinavian Journal of Medicine & Science in Sports (2011) — knee compression during level walking with hiking poles.
- REI Expert Advice: How to Use Trekking Poles and Hiking Staffs — length, straps, tips, baskets, cadence, and obstacle technique.
- National Park Service: Hike Smart — trip planning, Ten Essentials, trail etiquette, weather, wildlife, and general hiking safety.
- National Park Service: Stream Crossing Safety — safer crossing decisions and use of a pole or staff for stability.